Program Description
built on proven priciples of the PHUL framework, this is a 12 week, 4-day upper/lower designed to build strength and muscle. without barnell. At its core, it is anchored by two movements: the Pendulum Squat, replacing the barbell squat, and the Pull-Up, serving as the cornerstone of all upper body pulling strength. every other exercise in this program exists to support, protect and amplify those two lifts.
Program Overview
- LevelIntermediate
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 03, 2026 08:22
- Last EditedApr 03, 2026 09:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Hamstrings
11.6%
Quadriceps
10.8%
Glutes
10.8%
Lats
7.7%
Biceps
7%
Triceps
6.7%
Front Delts
5.9%
Rear Delts
5.4%
Chest
5.2%
Forearms
4.6%
Calves
3.6%
Lower Back
1.8%
Abs
1.8%
Abductors
1.5%
Middle Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Seated Row (Cable)
4
5 reps
RPE 9
4
Reverse Pec Deck
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
5 reps
RPE 9
3
Leg Press
3
6 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
5
Farmer's Walk (Weighted)
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
16 reps
RPE 9
5
Face Pull
3
18 reps
RPE 8
6
Lateral Raise (Cable)
3
14 reps
RPE 9
7
Incline Curl (Dumbbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Thrust (Machine)
3
12 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 9
7
Farmer's Walk (Weighted)
3
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
3
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
4
Reverse Pec Deck1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Face Pull1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
7
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
Day 2
1
Pendulum Squat1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
2
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
3
Leg Press1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
4
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
5
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@9
@9
@9
Day 3
1
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
2
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@9
@9
@9
5
Face Pull1 Set
1 Set
1 Set
18 Reps
18 Reps
18 Reps
@8
@8
@8
6
Lateral Raise (Cable)1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@9
@9
@9
7
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
8
Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Pendulum Squat1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
2
Leg Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Hip Thrust (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Standing Calf Raise1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@9
@9
@9
7
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8